Gymnastics
Tuesday, June 20th, 2023 - Bootcamp
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Air Bike
Pull-up Negatives
KB Floor Press Right
KB Floor Press Left
KB Goblet Squats
Clean Specific Warm-Up:
1 Round
20 Seconds Squat Hold
20 Seconds Prayer Stretch on Wall
On Coaches Call Out 8 Clean Grip Deadlift (Empty Bar)
On Coaches Call Out 8 Muscle Clean (Empty Bar)
On Coaches Call Out 8 Power Clean (Empty Bar)
On Coaches Call Out 8 Hang Power Clean (Empty Bar)
On Coaches Call Out 8 Front Squat (Empty Bar)
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Handstand Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
Hollow Body Hold
High Plank
Pike Hold on Floor
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Air Bike
Pull-up Negatives
KB Floor Press Right
KB Floor Press Left
KB Goblet Squats
Clean Specific Warm-Up:
1 Round
20 Seconds Squat Hold
20 Seconds Prayer Stretch on Wall
On Coaches Call Out 8 Clean Grip Deadlift (Empty Bar)
On Coaches Call Out 8 Muscle Clean (Empty Bar)
On Coaches Call Out 8 Power Clean (Empty Bar)
On Coaches Call Out 8 Hang Power Clean (Empty Bar)
On Coaches Call Out 8 Front Squat (Empty Bar)
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Handstand Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
Hollow Body Hold
High Plank
Pike Hold on Floor
Bathroom Break and Scaling Options:
Strength
Build to a Heavy Complex in 10 Minutes
1 Power Clean + 1 Front Squat + 1 Hang Clean
Coaches' Notes: Build Weight Each Round
1 Power Clean + 1 Front Squat + 1 Hang Clean
Coaches' Notes: Build Weight Each Round
WOD
Workout Format
For Reps - EMOM 14
Competitive
1) Max Strict Pull-Ups
2) Max Handstand Hold
3) Rest
2) Max Handstand Hold
3) Rest
Performance
1) Max Banded Pull-Ups
2) Max Assisted Handstand Hold
3) Rest
2) Max Assisted Handstand Hold
3) Rest
Lifestyle
1) Max Ring Rows
2) Max High Plank or Pike Hold
3) Rest
Coaches' Notes: This workout is to help build capacity with the upper body gymnastics movements. Push to technical failure each set. This is a good workout to have fun and try to hit a rep PR or a new skill if you don't have handstands.
Large Class Option
For Reps With a Partner Switching Every 30 Seconds X 14 Rounds Each
1) Max Strict Pull-Ups
2) Max Handstand Hold
3) Rest
2) Max High Plank or Pike Hold
3) Rest
Coaches' Notes: This workout is to help build capacity with the upper body gymnastics movements. Push to technical failure each set. This is a good workout to have fun and try to hit a rep PR or a new skill if you don't have handstands.
Large Class Option
For Reps With a Partner Switching Every 30 Seconds X 14 Rounds Each
1) Max Strict Pull-Ups
2) Max Handstand Hold
3) Rest